161028

From left to right: Brenda R., Coach Merisa, and Cynthia H. after a 50 minute AMRAP of CrossFit/Spartan Race Training at CrownTown. 

FRIDAY

WOD

0-5:00 complete:
21-15-9
Pull ups
Thruster 95/65
5:00-10:00 rest
10:00-15:00 complete:
15-12-9 reps for time of:
Thrusters, 115/80
Chest to Bar Pull-ups
15:00-20:00 rest
20:00-25:00 complete:
9-6-3 reps for time of:
Thrusters, 165/110
Bar Muscle-ups

ACCESSORY WORK

A. 100 Walking Lunge Steps
B. 5 minute Puppy Dog Stretch
C. 10 minute stand on edge of black Rogue block

OLYMPIC WEIGHTLIFTING

WARM-UP

Banded Glute Activation:

10 Forward
10 Backward
10 Lateral (L)
10 Lateral (R)
20 Internal/External hip rotation, 10 per side
20 Single Legged Shoulder Bridge, 10 per side
10 Air Squats w/ band

then,

2 rounds NOT for time of:
10 PVC Pass Thrus
10 PVC OH Lateral Lunge
10 PVC OH Cossack Squat
10 Box Jumps with straight legs then quickly land in power position


STRENGTH

E2MO2M x 5 sets:
1 Snatch Pull
1 Hang Squat Snatch
2 OHS

STRENGTH

E2MO2M x 5 sets:
1 Clean Pull
1 Hang Squat Clean
2 Front Squats

STRENGTH

Overhead Squat
1 RM Overhead Squat

ACCESSORY WORK

A. Clean Pull, 3 x 3 @ 90% of Best Clean
B. 3 x 15-25 GHDSU
C. 4 x 8 Single Leg RDL, each side

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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